Thursday 20th September 2012 – WOD

1st September 2012


WOD 1

Mobility

Complete 2 rounds of:

  • Run 200m
  • 12 Deads @ 60 / 40kg
  • 8 GHDs
  • 6 Clean & jerks @ 60 / 40kg


WOD 2

For the time complete:

  • 80 Pull ups
  • 80 Bar push ups

  • Every odd min 2 Clean & Jerks @ 110 / 60kg
  • Every even min 3 Deadlifts @ 110 / 60kg
Method:

Class splits, half start on pull ups and half on the bar push ups. 3…2…1…Go!
You push up or pull ups as many reps as you can to the 1 minute mark then hit 2 clean & jerks, you then move to the alternate body weight movement and work the reps down to the 2 min mark then hit the 3 deads.
This routine will save conjestion on the pull up ring, the WOD stops when you have completed both 80 pull ups and 80 bar push ups.
If you complete your 80 bar push ups first and have say… 23 pull ups left, then you continue the WOD going from your alternate weightlifting movements and back to the pulls ups only until the full 80 are completed.
You will need to mark your reps down via pen and paper, suggest this is kept @ your bar.



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